Only a comprehensive diet routine can help you lose excess weight and manage your condition regularly. Today there are many diet schedules, which complicate the choice. It is important that the weight loss course can not only free you from the hated pounds, but also not endanger your health. The keto diet meets these requirements.
The essence and principles of diet
The diet table gets its name from the ketone body that is formed in the body due to the process of lipolysis (penetration of excess fat cells into the blood). With carbohydrate hunger, the program to find energy in the fat layer is activated.
The essence of dietary restrictions is the exclusion of dishes prepared from carbohydrate products from the menu. Fats and proteins remain a source of energy.
Since carbohydrates are the best food for energy, the body will begin to look for them in the stored fat layer, speeding up metabolic processes. Thanks to this launch, processing is done quickly, resulting in weight loss. Therefore, the keto diet is very popular.
When using a keto diet, you should control the amount of carbohydrates and calories in your food. It must be nutritious to ensure the normal functioning of the vital system.
Basic rules, what is allowed, what is forbidden?
For an effective diet schedule, you need to follow a few rules:
- Include fats in foods for nutrition and energy.
- Calculate the calorie content of food to ensure normal performance and well-being.
- Maintain water balance throughout the day.
- Consult your doctor before introducing a carbohydrate ban.
- Take food slowly, preferably according to a regimen consisting of 4-5 meals.
- You need to cook the dish with some time for heat treatment, you better prefer raw vegetables.
- Carbohydrate intake per day should not exceed 100 g.
- Use herbal injections, green tea, fresh juice as a beverage.
List of Approved Products:
- chicken, turkey;
- eggs;
- fermented dairy products with low fat content;
- hard cheese;
- low fat fish;
- fresh vegetables;
- fruits (sour);
- seafood;
- nuts.
List of prohibited foods:
- fatty, smoked, fried;
- semi-finished products;
- drinks with gas and preservatives;
- spices, salt;
- bread and candy products;
- pasta;
- grain;
- potatoes, beets, carrots;
- sweet fruits;
- banana.
Sample menu for a week
The ketone diet has a sample menu. It must be balanced, taking into account the human body's need for nutrients, vitamins and minerals. Consider a week-long menu example to get rid of hated pounds.
First day
- 3-egg omelet, a slice of rye bread with cheese, protein shake;
- brown rice, steamed chicken breast pieces, hard cheese;
- protein cocktails, nuts;
- grilled fish in the oven with vegetables, freshly squeezed apple juice.
Day 2
- bell peppers stuffed with cottage cheese with ingredients, herbal teas;
- seafood soup, rice with vegetables;
- yogurt;
- steamed turkey meat, vegetable mixture, a slice of hard cheese.
Day 3
- steamed fish cake, vegetable pieces, protein shake;
- vegetable stew, grilled fish with cheese in the oven;
- kefir;
- rolls filled with vegetables and cheese.
Day 4
- curd casserole, protein shake;
- vegetable soup, vegetable salad with boiled rice and chicken;
- eggplant baked in the oven with cheese and tomatoes;
- steamed fish meatballs, vegetable salads.
Day 5
- omelet, cottage cheese, yogurt;
- vegetable stew, fish with vegetables;
- protein shakes;
- boiled turkey with vegetables.
Day 6
- eggs filled with ingredients and mushrooms, yogurt;
- seafood soup, vegetable pieces, boiled chicken breast;
- freshly squeezed apple juice;
- grilled fish with cheese, kefir.
Day 7
- omelet, sprinkled with hard cheese and herbs, yogurt;
- wild rice with vegetables, boiled chicken breast;
- protein shakes;
- beef, vegetable salad, kefir.
Recipes
- Pepper with curd filling.Crush the low-fat cottage cheese in a bowl. Add the chopped ingredients and an egg into it, mix. Pour the bell peppers with boiling water and leave for 3-5 minutes in hot water. Then cut off the top and release the core. Fill the vegetable cavity with the cheese. Place in the oven for 5 minutes. Drizzle with sour cream before serving.
- Fish meatballs.Remove the skin from the pollock and cut the fillet. Cut the meat finely with a knife. Add a little onion, salt, finely grated cabbage and an egg. Stir in the minced meat, form a ball from inside. Steam for 15 minutes.
- Casserole.Crush the cottage cheese in a bowl, add 1 egg, grated zucchini, boiled cauliflower, unpacked into inflorescences, 1 tablespoon semolina. Stir well. Put the mixture into the mold. Sprinkle the top with chopped hard cheese. Bake in the oven for 15 minutes. Serve with sour cream and herbs.
Period
There are no strict restrictions on the duration of a low-carb diet. The characteristics of an organism play an important role in determining time.
Depending on your goals, you can choose one of three types of keto diets available:
- Permanent, used for 1 week to a month (only fats, fiber and protein are used).
- Strength, designed for athletes (carbohydrates up to 100 g are allowed).
- Cyclic, providing a weekly menu supplement with carbohydrate products.
In any case, after a month, you should rest for at least 3 weeks to saturate the body with the nutrients found in carbohydrate foods.
How much weight can you lose?
The weekly diet can reduce weight by 2-4 kg. In the first 3 weeks, excess fluid is removed. In the following period, weight loss occurs due to weight loss.
According to reviews, the following results were recorded:
- in 2 weeks - minus 3-6 kg;
- per month - minus 7-11 kg.
Quit diet
To maintain and improve the results, you should introduce new products in small portions and little by little. If porridge, then no more than 1 time a day, 100-150 grams. Try not to take fresh baked goods. You should usually reconsider your attitude towards fried and smoked products. Other than being harmful, there is no benefit to the body from such foods.
If you have an unbearable desire to eat your favorite dish, which is not recommended to eat, you can fast every 10 days, that is, leave a small portion in the morning. So obsessive thoughts about food will not continue to haunt you.
Exercise is no less effective to continue the weight loss process. It is enough to spend 20-30 minutes a day to maintain the shape and tone of muscle mass. Active travel and recreation will give strength, energy and good mood.
Pros, cons and contraindications
Benefits:
- Fast results.
- Various menus.
- Easy to carry without feeling hungry.
- Does not affect muscle mass.
- Does not depress the mood.
Disadvantages:
- Constipation and heaviness in the abdomen may occur.
- Glucose deficiency.
- The first 3 days may be unhealthy due to changes in diet.
Before significant dietary changes, you should see a doctor to rule out contraindications. Ignoring suggestions can lead to deteriorating health and exacerbate chronic illness.
Avoid low-carb diets when:
- identify mental health disorders;
- during pregnancy and lactation;
- diagnoses oncology;
- hormonal disorders;
- cardiovascular disease;
- gastrointestinal disorders.
Also, restrictions should be removed during the recovery period after undergoing surgery or serious injury. Adolescents and the elderly are also prohibited.
During periods of low carbohydrate consumption, the digestive system and intestines can function, which is fraught with constipation and bloating.
To prevent such problems, it is advisable to pay close attention to water balance. In addition, during the restriction period or after undergoing a course, it is necessary to drink vitamin complexes to replenish lost vitamins and useful minerals.